Body & beauty

Sun Safe: The Big Cover Up

We’ve waited all year round for some sunshine but just how much protection do we need? Reformed sun-seeker Phoebe Doyle investigates

We’ve waited all year round for some sunshine but just how much protection do we need? Reformed sun-seeker Phoebe Doyle investigates
For years we’ve been told that the sun’s rays are harmful to our health and most of us have been thoroughly indoctrinated into the church of SPF30 plus. We’ll be hitting the beach wrapped up in sunhats and sarongs and covered in a layer of protective sunscreen like a greased-up long-distance swimmer about to tackle the English Channel. Recently though, there has been some questioning around the effect all this blocking maybe having on other areas of our wellbeing, and some advice promotes increased sun exposure. So just what should our suncare regimes entail?

Sunlight is essential for getting vitamin D into our bodies, which is vital for bone health. Keeping bones strong is one issue that none of us can afford to ignore, and it becomes an increasing concern for women as they near the age of menopause, as the reduction in oestrogen levels can leadto lower bone density, and subsequently a risk of osteoporosis. So it stands to reason that some sun can be beneficial.

“Between May and September people in the UK should get out in the sun for 10 minutes, once or twice a day, without sunscreen, which blocks the process of vitamin D production,” says Dr Susan Lanham-New, Head of the Nutritional Sciences Department, University of Surrey She’s keen, however, to point out that this doesn’t mean abandoning the sunscreen altogether – far from it. “The human body is very efficient at producing vitamin D so you should have produced enough long before you start to burn, and staying in the sun for too long means that the body breaks down surplus vitamin D shortly after it’s produced.”

Susan advises caution when it comes to sundrenched holidays: “Lying on the beach for two weeks will not top up levels for the rest of the year and may risk skin cancer. Furthermore if you are fair-skinned, have lots of moles and freckles or have a family history of skin cancer, you should be particularly careful in the sun, and avoid the strong sunshine in the middle of the day.”

Taking care in the sun

So while it might be okay to go sunscreen-free whilst we pop to the corner shop or put the washing out, what precautions are generally recommended for more lengthy exposures to the sun?

Bevis Man of the British Skin Foundation says when it comes to choosing sun factor protection, it’s more complicated than simply looking at the weather. “It’s not so much about the temperature as it is to do with the strength of the sun and our own skin. What you need to consider are a range of factors, such as the time of day, time of year, and your geographical location.”

Their general rule of thumb is to stick with a higher factor, says Bevis. “We would recommend that for most people a sunscreen with an SPF of 30, and a high UVA rating (four stars or above would be ideal) is sufficient in the summer in the UK. Generally people simply do not apply sunscreen thick enough to cover their skin adequately, so it’s better to be safe than sorry and be generous with the cream/spray and remember to keep reapplying throughout the day.” And of course, always opt for a natural product, as there is substantial concern that the synthetic ingredients in some chemical sunscreens can do a lot more harm in the long run.

It’s not all about lathering on the products though, as clothing can be even more significant: “Your first line of protection against burning in the sun should actually be to cover exposed skin with loose clothing, and seek out shade when necessary,” says Bevis. “Wear a wide-brimmed hat that ideally covers the ears and the back of the neck, as these are the two places that are frequently missed when applying sunscreen. Also, wear some UV protective sunglasses to protect your eyes. Seek shade when necessary, especially between 11am and 3pm to avoid burning. And remember that sunscreen should be used in addition to and never in place of these simple measures.”

Get skin type savvy

Bevis says that knowing your skin type is the fundamental key to getting your sun protection right for you: “Having a basic understanding of your skin type will massively help you to determine the sun protection that you need.” he says. Skin types range from type 1 (those who have very pale skin that never tans), through to type 6 (black and dark Asian skin). Those with fairer skin should use higher factor sun protection and also be careful about the amount of time they can spend in the sun before burning. Their skin may burn very quickly in strong sunlight, and as such they are at the highest risk of sunburn, and sunburn significantly increases the risk of developing skin cancer.

Avoid the midday sun. On the hottest days keep out of direct sunlight from 11am until 3pm
Go out in the sun for small amounts of time unprotected, just for around 10 minutes
Consider taking a vitamin D supplement in the winter when sunlight exposure is limited. Take alongside a calcium supplement (they often come as one tablet) to take top care of your bones

Don’t

Go out unprotected on the hottest of days, as doing so drastically increases your risk of skin cancer
Forget to keep topping up the sunscreen, otherwise protection impact may wear off during the day
Rely on the sunshine for your tan. Fake it! Think creams, lotions and potions and definitely not sunbeds!

Andrew Langford of The Skin Care Campaign says never forget the 5 s’s…

Slip – slip on a t-shirt
Slop – slop on factor 30+ sun cream
Slap – slap on a wide-brimmed hat
Seek – seek out shade and stay in it
Slide – slide on UV-blocking sunglasses

Soothe sun-drenched skin with these cooling aftersuns

Dr Hauschka After-Sun, £12.77, contains carrot and rosehip with moisture-rich extracts of ice plant and quince seed to leave skin soothed and hydrated.

Green People Cooling Moisture Binding After Sun, £9.90, is made with aloe vera, calendula and mint to help maintain your tan and inimise peeling.

Dermalogica After Sun Repair, £24, contains potent plant botanicals to hydrate and soothe sunfrazzled skin, leaving it feeling calm and cool.

Getting the right nutrients

Here are five ways to use your diet to help protect your skin from the sun…

1. Carotenoids are pigments that give fruits and vegetables such as carrots, cantaloupe, tomatoes, kale, spinach and collard greens their orange, red, yellow and green colours. They are said to help protect skin from harmful UV rays.

2. Vitamin C has strong antioxidant properties to help protect against sunburn so remember to eat lots of citrus fruits, peaches, mangoes etc.

3. Vitamin E has been shown to boost vitamin serum concentrations, associated with an increased amount of skin protection.

4. Eating foods rich in omega 3s such as salmon, mackerel, nuts and avocados helps to boost the skin’s antiinflammatory properties.

5. The trace element selenium, found in foods such as brazil nuts, cod, shrimp and halibut is rich in antioxidants to correct environmental damage.

Fake it

Try one of these fab fake tans to keep your limbs bronzed andbeautiful – naturally

St Tropez Naturals Self Tan Lotion, £24, contains vegetan, a naturally-derived tanning agent and a melanin-stiumulator distilled from the berries of the monk’s pepper tree.

Melvita Pro Sun Tanning Preparation Milk, £18, prepares skin for sun exposure, helping to build a long-lasting natural tan.

Liz Earle Sheer Gold Shimmer, £8.95, subtly highlights skin with a soft, golden shimmer and enhances tanned skin.

Inside out protection

Some supplements can help to boost your body’s natural skin defences by increasing melanin production. These are some of our favourites:

Fushi Total Sun Complex, £25.48, contains a selected blend of vitamins and phytonutrients to protect skin from sun damage.

Imedeen Tan Optimizer, £35, prepares your skin for the sun with palm fruit and tomato extracts and vitamin C, all of which have strong antioxidant properties.

If you are going to spend all day out in the sun, on the beach or by the pool, you should spray your hair beforehand with a leave-in conditioner, says Claire Rodgers, hair expert for Tints of Nature (tintsofnature.com). She also recommends shampooing hair thoroughly in the evening using a good quality pH balanced shampoo and conditioner. “This will ensure that the harmful effects of the sun, salt water and chlorine will not do long-term permanent damage to your hair.”